Saturday, January 5, 2013

Events Training Saturday: A Mighty Hump

Yoke walk (no arms)
10 meters @ 205 kgs
10 meters @ 205 kgs
static hold
2 seconds @ 285 kgs pfft

Backward sled drag
25 meters @ 140 kgs
25 meters @ 140 kgs

Forward sled drag w/harness
25 meters @ 140 kgs, 7.14 seconds

Shoulder warmup

1-arm DB OHP (strict)
8 reps @ 20 kgs
5 reps @ 30 kgs
3 reps @ 35 kgs
1 reps @ 40 kgs
7 reps @ 45 kgs equal to best effort

Kroc rows
8 reps @ 60 kgs
5 reps @ 70 kgs
11 reps @ 80 kgs PR

I WAS hoping that DB max effort set was a PR by 1. Not so. I really am feeling the effects of the calorie deficit now, and will need to scale back my expectations when it comes to progression while I'm doing this.

The no-arms yoke walk required me to place the bar higher on my back than normal and lean forward more to stabilise it. This produced an accumulation of interstitial fluid at the top of my neck which I've not had happen before, and was quite painful when I later tried the static hold. I was advised that continuing to train yoke today would not be smart.

The forward sled drag was a timed race against Ash, who I beat by over 1 second. Just glad I beat him. I hate that guy.

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